Pin press
45
135
225
225
285x3
235x3x3
Deadlift
45
135
225
315
365x6x2
Planks 3x30s
Hammer curls 3x15
Took some days off due to low back tweak. I think doing both pin squats and rack pulls was a mistake. Going to make some changes.
Did a warm-up for once today
Lat pulldowns 120x3x15
Hanging leg raises 3x15
Pin squat
45
135
135
225
315
365x3
385x3 technically these are always PRs because I had never really done pin squats from a dead stop, but I dont really care until I can get it over 405lbs. Right now I might just see how high I can push this top set, because it feels like a leg press/goodmorning, and really helps with feeling confident with a heavy weight on my back.
Pause squat
325x1 PR
Bench
45
135
185
225x6x2
Hanging knee raises
2x15
Standing military
45
45
95
125x6x2
Hammer curls
Squat
45
135
225
315x6x2
Hanging knee raise
3x15
Pin press
45
135
225
275x3
295x3
245x3x3
Deads
45
135
225
315
365x6x2
Lying db extensions
20sx3x12
Db bent rows
50sx2x12
1x10
Knee raises x12
Straight leg raises x8
Lat pulldowns
130x3x12
Pin squat
45
135
225
315
365
405x3
Beltless pause squat
335x1 PR
Military
45
45
95
115x5x5
Hammer curls 3x12
Lat pulldowns
140x3x12
Hanging straight leg raises
x8/8/5
Squat
45
135
225
315x6x2
Bench
45
135
225
245
265
285x1 possibe butt raise here. Disappointing
265x2 paused. PR match
225x6
185x10
So the bench felt a lot lighter in my hands but had that same issue of weakness at the bottom. The pin presses seem to have been a really great overload and the lockout was very smoothe, but I seem to still be missing a piece of the bench puzzle.
Department fitness test today
2000 meter row, 8:05min
Deadlift
45
135
225
315
365x1
405x1
435x1
465x1 lifetime PR
Military
45
95
125x6x2
95x5x8
Weighted chins
Bwx6
+10x5x6
Hanging leg raises
3x8
Lat pulldowns
150x3x12
Bench
45
135
185x12/10/8 lol muscular endurance very reconditioned
Pin squat
45
135
225
315
365
405
425x1 PR. Lost my air at the bottom so this was tougher than I wanted
Beltless pause squat
315
345x1 PR
Db flies
Db extensions
Hanging leg raises
3x9
Military press
45
95x10
115x8
135x6 PR
Squat
45
135
225
315x6x2
Weighted chins
+10x4x7
Seated db press
55sx3x10
Side raises
25sx2x12
Deads
45
135
225
315
365x4x5
Bench
45
135
205x5x8
Hanging leg raises
3x10
Half hammer chins
4x8
Military
45
95x8
115x8
135x5 or 6 (lost count)
115x6
Pin squat
45
135
225
315
405
425
445x1 PR
Pause squat
315
335
Didnt go higher, just felt bleh
Db half preachers
30x8
40x3x8
Seated ez curl
55x3x8
French press
45x3x8
Bench
45
135
185
215x4x5
Deadlift
45
135
225
315
365
415x2x1
395x2x3
On the final rep with 395, I felt my left low back give out again at the top, and now its seized up. This seems like the fourth or fifth time this has happened at least. I thought I had a pretty good warm-up, so I’m chocking this one up to being out of the gym for too long during Thanksgiving and not building up properly.
Rehab workout
Hanging leg raises, 2 easy sets
Military
45
95
115
135x6x2
Squat
45
45
135
225
315x2
Bunch of arm work…
Seated ez curls 3x8
French press 3x8
Hammer curls 3x10
DB half preachers 3x8
Supination strap curls 3x8
Pushdowns 3x12
Pronation curls 3x8
DB overhead ext 3x8
Wrist curls 3x10
Rehab workout #2
Back extensions
3x15
Bench
45
135
185
215x8/8/6
Seated ez curls
Hammer half preachers
Wrist curls
Bonus rehab workout #3
Back extensions
3x15
Cable curls 3x10
Deadstop French press 3x10
Rehab workout #4
Back extensions
3x15
Military press
45
95x5x10
Front squat
45
135
185
225
265
295x1 PR
Db rocking preachers 50lbsx5x3
French press from pins 65lbsx5x3
Ez bar preachers 3x10
Same day, rehab workout #5
Back extensions
5x15
Wrist curls btb
85x5x10
Reverse wrist curls 3x10
Rope hammer curls
2x10
Db wrist curls 35sx3x10
Rehab workout #6
Back extensions
3x15
Roman chair leg raises
3x10
Bench
45
135
185
225x5x3
Paused RDLs
45
135
225
275x3
Rocking hammer preachers
55x5x3
Wrist curls
95x5x10
Rehab workout #7
Back extensions
Bwx15
+25x3x10
Roman chair leg raises
4x10
Cable curls
5x10
Triceps
5x10
Cable rope curl 3x10
DB wrist curl 40x3x10
Rope overhead ext 1x18